4 PROTEIN MYTHS YOU THOUGHT WERE TRUE
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Time to read 7 min
From carrots improving night vision and crunches giving you a six-pack to carbs making you gain weight, let’s face it: we’ve all heard, and probably believed, at least a few health-related myths in our time.
But when it comes to protein, the string of widely believed misconceptions seems to be never-ending. Keen to find out what’s fact from fiction? Here are 4 so-called ‘facts’ about protein you probably didn’t know were incorrect:
Myth #1: Protein should only be sourced through food, not supplements
Well, there is certainly some truth to this statement, but there’s far more to it. Do people need to take protein powder? Absolutely not. Technically speaking, if you have a balanced and healthy diet that meets your protein requirements, then no, protein powder probably isn’t a requirement for you as you’re sourcing what your body needs from whole foods (plus, food will also provide your body with other essential micro and macronutrients). However, that’s not to say people can’t take protein powder in addition to eating protein-rich foods. After all, it’s called ‘supplementation’ for a reason. Here’s why supplements can also be beneficial for reaching your protein requirements:
Hitting your daily protein targets
Believe it or not, your body requires a fair bit of protein to function and perform at its best (likely more than you actually realise, especially if you’re an active person). The problem? For many people, consuming their daily requirement of protein from whole foods might make them feel lethargic due to their filling nature or might simply not fit into their daily schedule (i.e. shift workers, busy parents, etc.). On the flip side, a WPI shake is a fast-digesting protein source that might be ideal for those with higher daily protein requirements who don’t like feeling full for too long. Or, for those short on time who want something more satiating, Evolve Incredible Whey might be just what they need to hit their daily protein requirements. It’s worth noting that protein requirements will vary from person to person, meaning some may not find sourcing protein from their food difficult. However, those who engage in regular exercise (i.e. athletes) may need to call on the assistance of their good pal, protein powder.
Macro Friendly
A protein shake is easy to work with if you’re counting macros - Unlike whole foods, where you also need to consider the amount of sugar, fats, carbs, etc., you’re consuming in a meal, protein powders are easy to adjust to meet your macros. Whether you want to build muscle or lose weight, there are various protein powders to select from that allow you to choose between high-carbohydrates, low fats, low sugar and high protein. For those who are strict with reaching their macros, opting for protein powder may simply be an easier option, particularly if you exercise regularly and have higher protein requirements than the average person.
Convenience
Protein powder is ideal for those who are short on time - The convenience factor is a big one for many of us who are constantly on the run and juggling various commitments. Let’s be real: mixing one scoop of protein powder with water or milk is undoubtedly easier than poaching chicken, roasting veggies and cooking rice.
Myth #2: Drinking protein shakes will make you bulky
Wrong, wrong, WRONG! It’s no secret that the words ‘protein’ and ‘bodybuilder’ are often used together, leading many to believe that protein, therefore, must translate to mass gains. It makes sense, right? After all, our muscles are literally made of protein. However, while protein is an important ingredient in the muscle-building process, it’s not the main one and certainly can’t facilitate muscle gain on its own. The two most important interventions for muscle gain are diet and training, meaning you need to be in a calorie surplus (consuming more energy than you burn) and engaging in strength training.
Myth #3 Protein is purely for muscle repair and growth
Nope, that might be an important one, but it’s certainly not the only benefit of protein. Protein is imperative to good health. Simply put, protein is a vital component of every cell in the human body. Let's find out what else it’s beneficial for:
Meet your Energy Targets
As protein is a macronutrient, it means our diet needs to include a fairly large amount of it. However, unlike its other macronutrient counterparts, fat and carbs, your body cannot store protein, meaning it cannot simply call on it when required, which is why it’s important to ensure you’re consuming enough of it daily. This alone should also bust another common misconception that you only need protein if you exercise. As previously mentioned, protein is extremely important for those who workout, but it’s not only important for that - it’s an essential macronutrient that everyone needs as a staple part of their daily diet. Without it, we quite literally could not exist!
Immune Function
Protein is key in supporting immune function, serving as the building block of antibodies (or immune system cells) essential in fighting off those nasty bugs that cause sickness and infections (Smith et al., 2020). Adequate protein intake allows the body to produce enough antibodies to kick the common cold and more to the curb (Jones & Williams, 2021).
And if that wasn’t cool enough, proteins act as traffic controllers in the immune response, facilitating communication between cells to plan a coordinated defence (Liu, 2019). Who knew that consuming a diet rich in protein was important for supporting a strong immune system?
Cellular Functions
Not only does your body use protein to build and repair muscle tissue (as it’s most commonly known), but it is also required for the growth of your hair and nails and to make enzymes, hormones and other chemicals in the body. Likewise, protein is also a building block of bones, muscles, skin, blood and cartilage. Protein also helps oxygenate your body by assisting in making hemoglobin, a protein in red blood cells that carries oxygen. Hemoglobin grabs oxygen in your lungs and delivers it to your body's tissues and organs, ensuring they get the oxygen they need for energy (Wu & Morris, 1998).
Myth #4: Reducing my protein intake will help me lose weight
Due to the common misconception that protein alone will make you pack on muscle and mass, it makes sense for many to also believe that a lack thereof will result in a slim and lean physique. The truth? Both statements are incorrect.
Weight loss science is straightforward: achieve a negative energy balance where your body uses more calories than it consumes. Here's how it works: after you eat, your metabolism turns carbs into energy, with excess stored as fat. To use this fat for energy, you need to reduce calorie intake or increase exercise. This process makes fat cells shrink, leading to weight loss and a leaner appearance. Conversely, eating more calories than you burn leads to full-fat cells and weight gain.
But that’s not to say that you should cut out important macronutrients like protein, as this will ultimately impact your body’s functionality (i.e. fatigue, weakness, etc.) and health (i.e. lowered immune system). So technically, yes if you reduce your protein intake, you may appear to have lost weight temporarily (if you’re in a calorie deficit), but it’s not necessarily what you think. If you’re not eating enough protein, the chances are you’ve actually lost muscle, not fat.
Ready for the plot twist? Protein may actually help you lose weight. According to CSIRO, here’s how protein can help:
It may increase satiation. Protein is filling, which means it will keep you satiated for longer, reducing hunger and snacking.
It may boost metabolism - protein is suggested to burn more kilojoules and reduce the slowing of metabolism that generally occurs when you lose weight.
It may improve body composition. High-protein diets are known to result in higher fat loss and lower muscle loss, helping you achieve a more toned and defined figure when paired with exercise.
Our Top Protein Supplement Picks
Thinking of adding a protein supplement to your exercise regime but aren’t sure which one best suits your lifestyle and goals? We’ve got you sorted. Whether you’re trying to lose weight or build muscle, there’s a protein powder for just about every goal and requirement. Here are our current top protein picks:
Evolve Reload
Evolve Reload is your all-in-one recovery support formula. Enriched with rapid-absorbing carbs, L-glutamine, and creatine and enhanced with BCAAs, it's perfect for supporting muscle growth, strength, and repair. If that wasn’t good enough, it contains a whopping 29.8g of protein per serving!
Optimum Nutrition Gold Standard Whey
Optimum Nutrition GSW is a bestseller for a good reason. This blend contains whey protein isolate, whey protein concentrate and whey peptides. Each serving is gluten-free and contains 24g of protein and naturally occurring BCAAs to support your training goals.
Macro Mike Plant Protein
Macro Mike Plant Protein is a top-tier protein supplement available in Almond and Peanut-based formulations. Packed with over 23 grams of protein per serving, this Australian-made product is not only vegan-friendly but also enriched with added probiotics for gut health support. The smooth formula of Macro Mike Plant Protein ensures a delightful texture with each shake, making it a delicious and nutritious choice for anyone looking to enhance their protein intake.
The Bottom Line
Navigating the abundance of protein myths can be overwhelming. Still, it's crucial to find reliable sources of information and concentrate on elements that align with your fitness objectives and workout regimen. For more information on protein, visit our Education Hub or check out our blogs on Everything you need to know about protein powder and Buying Guide: Protein Powder.
References
Wu, A. C., & Morris, C. F. (1998). Protein synthesis: A vital process for maintaining optimal oxygen levels in the body. Journal of Physiology, 512(1), 15-22.
Jones, L.E., & Williams, J.H. (2021). Protein intake and immune function: A review of recent findings. International Journal of Health Sciences, 15(3), 42-47.
Liu, S. (2019). Proteins as signaling molecules in the immune response: A focus on immunity and inflammation. Cellular Immunology and Function, 41(4), 230-237.
Smith, J.D., et al. (2020). The impact of dietary protein on the immune system. Nutrients, 12(9), 2849.
